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Post by Emma on Dec 17, 2013 9:52:14 GMT
Tuesday BB (my deadlift really hurts)
Hang clean 3 x 3
45kg, 45kg, 50kg snappy(ish) catching low most times I think.
Back squat 10 x 3 @ 51kg w 30 sec rest
Light to move fast with. Need to work on control down.
Snatch pull 4 x 2 @ 51kg.
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Post by Emma on Dec 19, 2013 10:10:08 GMT
Thursday BB
Jerk behind the neck 3 x 3
1 x 35kg I'm not sure how to rate these as it's a lack-of-skill issue...
1 x 35kg didn't lock out well
1 x 40kg
Front squat 6 x 6 @ 52.5kg
Actually felt ok, I'd say snappy. I hope that means my FS is getting closer to 80kg. That's what I want.
Clean pulls 3 x 3 @ 72.5kg
Felt heavy. Not getting tall enough. I think I am not shrugging effectively.
After BB is my favourite.
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Post by Emma on Dec 21, 2013 2:01:45 GMT
Saturday BB
Hang snatch 3 x 3
Not a good snatch day today. Was all over the place, catching high and botching everything. Oh well. Stayed on 30kg
Back squat 7 x 5 @ 75%
Stayed on 60kg. Took a wider stance. I could have done more reps but I didn't want to. Mental game today.
Snatch pulls 3 x 3
1 x 55kg
1 x 60kg
1 x 65kg
Shrug is better and getting up onto my toes.
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Post by Emma on Dec 21, 2013 4:21:51 GMT
Oh and three rounds of max effort SP (no rack)
Round 1: 4 reps
Round 2: 3 reps
Round 3: 3 reps
All at 30kg. Third rep in round 3 I went onto my toes a bit but kept my knees locked out. Need to go back to basics work of SP and handstands.
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Post by Emma on Dec 26, 2013 1:36:36 GMT
Final BB at CFM for a while. I feel sentimental. I like that BB has become a part of my identity. And it's a part of myself I like. Hang snatch 4 x 2 Feeling slow today. Stayed on 32.5kg for last 2 sets. I hope I don't lose too much skill over the next couple of months. But I should remind myself it wasn't so long ago I was struggling to snatch 25kg. So I am thrilled with my progress  and I assume that I will go through a massive 'aha' moment soon and snatch 50kg. I should be able to now, I just need to do it. BS 10 x 3 @ 65kg - 55kg with 30 second rest. First few sets felt heavyish. All good though. I do love this stuff. Snatch pulls 3 x 4 55kg 60kg 60kg Snappy, felt comfortable getting onto my toes. I'm going to miss lifting with everyone so much. But I'll be back Love you. |
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Post by Emma on Feb 17, 2014 1:34:49 GMT
Cuba training diary
I tracked some days, and others were being drilled by the Cuban coach on clean and snatch. Really invaluable. I didn't go heavy on anything but loads of reps. Main focus was on elbow position to keep bar close.
3 pos clean and PP, 3 pos clean and PJ
35/35/40/40/40
Sn grip DL
60/60/60/60/60
Pause front squat 5 x 5 @ 50kg
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Post by Emma on Feb 17, 2014 1:36:23 GMT
Reverse BB lunge front rack x 6 @ 35kg
RDL x 5 @ 80kg
Clean pull 5 x 3 @ 65kg
Got the pulls pretty high, felt like I could clean the weight.
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Post by Emma on Feb 17, 2014 1:37:43 GMT
PP 5 x 3
25/30/35/35/40/40/40
Keeping more upright.
BS 5 x 5 @ 55kg
No lifting shoes
Sn pull from hang x 3 @ 45kg
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Post by Emma on Feb 17, 2014 1:39:01 GMT
Power jerk @ 30kg rep drills
Clean pulls cue wrists in as I pass knees to keep the bar close
SDL x 3 @ 85kg
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Post by Emma on Feb 17, 2014 1:40:36 GMT
PC & PJ x 5 all at 40kg
SP x 3 @ 30kg fatigued from doing sets of 10 SP at 30kg the other day
Sn pull x 5 @ 45kg
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Post by Emma on Feb 17, 2014 1:41:38 GMT
Snatch x 3 @ 25kg
Sn + sn + snatch balance @ 25kg
DL x 3 @ 95kg
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Post by Emma on Feb 17, 2014 4:16:22 GMT
HPC 5 x 3 @ 40kg
PC 5 x 3 @ 40kg
Clean 5 x 3 @ 40kg
Hang sn pull x 3 @ 45kg
Felt like a 50 cleans day (including warm up set)
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Post by Emma on Feb 17, 2014 4:17:14 GMT
PS + OHS 5 x 3 @ 30kg
PC 5 x 3 @ 45kg
SP 5 x 3 @ 25kg
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Post by Emma on Feb 18, 2014 10:17:28 GMT
Back at BB!
Snatch – 60%x3, 65%x3, 70%x3 x4sets
27kg
30kg
4 x 32kg got messy. Struggled to hold catch on R side
Snatch Pull – 90% (of sn) x 3 x 4sets
50/42/42/42/42
Back Squat - 5 sets x 6 @8
65/60/60/60/60
SLDL – 3sets x 5
60/60/60 - I don't do these very well
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Post by Emma on Feb 20, 2014 10:11:38 GMT
C&C 3 + 1
35kg
40kg
42.5kg x 4
Clean pull 3 x 4 @ 60kg
Front squat 5 x 4 @ 55kg
Sore knees. But feeling ok. I think my jerk position is better. Need to work on keeping arms straight for longer.
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and I assume that I will go through a massive 'aha' moment soon and snatch 50kg. I should be able to now, I just need to do it.